Where does lean protein come from?
Lean protein is known as a low-fat protein. In 28g of lean protein, there are only about 2 - 3g of fat.
Lean protein sources include chicken , fish, tofu, and beans. They are essential for tissue repair and overall growth. A boneless, skinless, cooked chicken thigh weighing about 52 grams will have 109 calories and 13.5 grams of protein; 100 grams of chicken breast provides 165 calories, 31 grams of protein.
Combining different protein sources into the diet will help meet the nutritional needs of growing children. In particular, it is advisable to combine with fatty fish such as salmon, tuna, herring... because they contain a lot of omega-3 fatty acids, good for the brain and cognitive function.
Protein needs for growing children
20-35g is the amount of protein a growing child needs each day. The amount of protein depends on the child's age, gender and weight.
When adding protein to your diet, in addition to lean protein, you should choose proteins from plants and seafood.
Among them, plant-based proteins are found in beans; nut butters ( peanut butter and other unsweetened nut butters); nuts (peanuts, almonds, walnuts); and whole-grain breads.
Seafood is a good source of protein, but some children are allergic to it. Therefore, it is advisable to use child-friendly seafood, such as soft, delicious-tasting fish. Children 2 years and older should eat 2 servings of fish per week.
